Best selling low-fat cookbook author and weightloss expert Annette Sym has launched a new diabetes e-book to coincide with National Diabetes Awareness Week, which kicks off on July 10.
The new FREE e-book, Diabetes Essentials, is a must have guide for anyone living with, or at risk of developing type 2 diabetes.
Annette Sym, author of the Symply Too Good To Be True cookbook series, said the e-book contained lots of facts and tips about the disease, as well as recipes suitable for diabetics and anyone who needed to lose weight.
“Type 2 diabetes continues to be the fastest growing chronic disease in Australia and while it can’t be reversed, it can be prevented and controlled,” she said.
“Once overweight and at risk of diabetes myself, I believe I avoided this disease by learning healthier cooking habits and losing 35 kilos.
“Every kilo you lose can improve your health – in fact a weight loss of 5-10 kilos can significantly reduce the risk of developing diabetes for most people.”
The 25 page e-book features carefully selected recipes from my cookbook series which are low in sugar, sodium and fat.
Sweet treats suitable for diabetics are included, such as Annette’s Best Ever Muffins, Crunchy Cookies and Apricot and Walnut Loaf.
“My low-fat muffins contain absolutely no butter or margarine and are sweetened with 1/2 cup of apple sauce which also keeps them moist,” Annette said.
“There’s no skimping on taste at dinner time either – my Veal with Mushroom Sauce recipe is lovely and creamy but has only 4.3g of fat per serve.
“The fat content is reduced by simply using 2 sachets of mushroom cup-a-soup and a can of evaporated milk instead of cream.”
All of the dishes in Diabetes Essentials have a detailed nutritional panel revealing the amount of fat, fibre, protein, carbohydrates, sugar, sodium, kilojoules and glycemic index (GI rating).
Annette said every recipe has a low GI rating which means it causes a slower increase in blood glucose in your body over a longer time frame.
“The grams of carbohydrate in each serve have also been calculated for each dish, making it easier for insulin users to monitor their overall carb intake.”
Annette’s top cooking tips for preventing and controlling diabetes:
- Reduce the saturated fat in your diet by cutting visible fat off meat and removing skin from chicken
- Don’t cook with butter or cream, instead use low-fat margarine and evaporated light milk
- Use cooking spray instead of frying in oil
- Always buy reduced fat dairy products and no-oil salad dressings and mayonnaises
- Avoid coconut milk and instead make Annette’s version using evaporated light milk and natural coconut essence
- Choose Basmati or Doongarra rice as they have a lower GI than normal white rice
Annette said around seven per cent of the Australian population has diabetes and for every person diagnosed there is another walking around undiagnosed.
Some of the symptoms include persistent thirst, excessive passing of urine, extreme tiredness, weight gain or weight loss, changes in appetite, blurred vision, itchiness, thrush and impotence.
“If you’re wanting to slim down for better health, the worst thing you can do is go on a crash diet, as it may help you lose a few kilos over a short period of time but you will struggle to keep it off,” Annette said.
“The best approach is to lose weight gradually with a healthy eating plan that can be sustained long term and my new e-book is a great way to get you started on the right track.”
Diabetes Essentials is a FREE resource and can be ordered online at www.symplytoogood.com.au.